Welcome to this evening breathwork meditation designed to help you unwind and transition gently.
Into a deep sleep.
Behind my voice you'll hear soft Delta binaural frequencies playing.
If you're wearing headphones,
You don't need to try and focus on these tones.
Simply let the sound wrap around you.
Quiet your thoughts and steady your nervous system.
So take a moment right now to get comfortable.
The blankets up.
Settle your head.
Into your pillow.
And let your body find a position.
Where you can stay.
Completely.
Still.
When you're ready.
Close your eyes.
And remember that everything that happened today is finished.
Anything waiting for you tomorrow.
Can wait.
Right now,
There is nowhere you need to be.
And nothing left for you to do except.
.
.
Lie here.
And breathe.
Feel the mattress supporting the full weight of your body.
Notice your shoulders dropping back.
Away from your ears.
And clench your jaw.
Soften your forehead.
And let your hands rest loosely.
Wherever they fall.
Now bring your attention to your natural breath.
You don't need to force it,
Just notice the air moving.
Quietly through your nose.
And softly.
Now we'll begin a simple meditation.
Slow rhythm.
Inhaling gently through the nose.
Pausing for just a moment and taking a long breath.
Steady.
Exhale.
Fiscally lower.
Your heart rate.
That's it,
Gently empty.
Your lungs.
And once again breathe in through the nose.
Three,
Four.
And home.
Two.
And slow breathe out.
Three.
4.
.
.
5.
.
.
Six.
Very good.
Continue to Inhale.
Quietly.
Too.
Three,
Four.
Gentle hold.
To and slow.
Release.
Life.
Very good.
Through your nose,
Filling the chest.
Three.
Floor.
And rest.
One.
To.
And a long exhale out.
Bye.
Six.
And keep that easy rhythm.
Moving.
Inhale.
Three.
Too.
Slow,
Steady breath out.
Too.
Three.
Soon.
Five.
Six.
And with them.
Every exhale.
Feel your body sinking.
Deeper.
Into your bed.
Beneath the low hum in the background.
Too.
Your chest softens,
Your stomach tightens.
Relaxing.
Six.
Inhale.
Exhale.
Releasing.
Every.
The last bit of tension from the day.
One last count.
.
.
Together.
Too.
And alone.
Exhale.
Bye.
Now let go.
Completely.
Allow your breath to find its own.
Natural rhythm again.
Small.
Quiet.
Effortless.
You don't need to control.
Anything anymore.
The body knows how to breathe on its own.
And it knows.
To sleep.
Let your mind drift.
To the steady.
The Delta Tone.
Sounds.
Happy.
Through your legs.
Completely.
Still.
Completely.
Rest.
Just.
